This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito’s Advanced Bench Press Program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. [Read more…]
UYP 10 Week Intermediate Sample by Ben Pollack (PHDeadlift)
Frustrated with a lot of mistakes he saw in athletes’ powerlifting programming, Ben Pollack started the Unfuck Your Program series on YouTube. This intermediate level powerlifting program follows the periodization, intensity, frequency, and variation principles of UYP. [Read more…]
4 Week Powerbuilding Program by Ben Pollack (PHDeadlift)
If you’re looking to gain size and strength, then Ben Pollack’s 4 Week Intro Powerbuilding Program might be right for you.
If you enjoy this sample, be sure to check out the other programs available from Ben’s site, PHDeadlift. If you’d like to hear Ben’s description of this program sample, that is here. [Read more…]
PHATburn Powerbuilding Program Spreadsheet
Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]
GZCL / Mag-Ort / Deathbench Hybrid Spreadsheet
Combining GZCL for squats, Mag-Ort for deadlift, and Deathbench for bench press, this hybrid program became popularized on Reddit by /u/truthlesshunter. [Read more…]
Building the Monolith Program Spreadsheet (kg + lb)
Created by the legendary Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and N-Suns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. [Read more…]
The Bridge by Barbell Medicine Program Spreadsheet
Created by Jordan Feigenbaum and Austin Baraki at Barbell Medicine, the Bridge is a strength program designed for athletes that are finishing a novice program like Starting Strength or Strong Lifts 5×5 and are ready for a “bridge” to intermediate level programming. [Read more…]
Kizen Infinite Off Season + Deload Spreadsheet
The latest free program from Kizen Training, Infinite Off Season, is geared for intermediate powerlifters training between competition cycles. [Read more…]
Candito Deadlift Program Spreadsheet
Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito. This is an advanced program and should not be used by novice lifters. For the novice and intermediate lifter, check out Candito’s 6 Week Program or Linear Strength Programs.
The deadlift program is structured as follows: [Read more…]
Hatch Squat Program Spreadsheet
Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward:
- Train the squat 2x per week for 12 weeks
- Each training session programs front and back squats
- Descending pyramid rep scheme
- Attempt a 103% of 1RM squat in week 11
This program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Because of it’s 1:1 rep ratio between the front and back squat, it’s written more with weightlifters in mind, not powerlifters. [Read more…]